Ok so I don't know if this is the right place to post this or what so bear with me. I need to maintain 15+ dead hang pullups/sub 20 minute 5k run time/ 100 crunches. But I want to get as strong as possible in the squat/deadlift/bench/oh press.
How should I build my programming? Would it just be 1 step forward 1 step back. At the moment I am stagnating. Currently I run three days a week instead of jumping rope on the Waterbury 10x3 program.
Also, gaining any weight is not an option, regardless of if its muscle or fat. I cannot weight over 203 pounds. Thanks in advance for any help.